Vitamin D helps your body absorb calcium, which is one of the main building blocks of bone. Vitamin D also has a role in your nerve, muscle, and immune systems.

“Dairy products are often fortified with vitamin D,” says Dikos. “Some dairy products – like yogurt or kefir – also contain probiotics which support a healthy immune system and help fight against upper-respiratory infections.”

Zinc is needed for the body’s immune system to properly work. According to the National Institutes of Health, when zinc is taken for at least five months it may reduce your risk of becoming sick with the common cold.

“Zinc is one of those that if we have insufficient zinc in our diets it can delay healing,” says Dikos. “Various seeds and nuts are a great source of zinc.”

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